Big Tips Quick muscle training
Big Tips Quick muscle training
Bodybuilding theory using RM represents a load can be continuously do the highest number of repetitions. For example, practitioners on a weight of only continuous lift 5 times, the weight is 5RM. Studies show: 1-5RM load training makes muscle augmentation, development strength and speed; 6-10RM load training can make the muscles is bulky, strength endurance, but faster growth is not obvious; 10-15RM load training muscle augmentation is not obvious, but the power, speed and endurance are serviceable; 30RM load training muscles increase in capillaries, endurance, strength, speed, however. Visible-the load weight 10RM applies to increase muscle volume of fitness training.
1. the number of high weight and low:
Bodybuilding theory using RM represents a load can be continuously do the highest number of repetitions. For example, practitioners on a weight of only continuous lift 5 times, the weight is 5RM. Studies show: 1-5RM load training makes muscle augmentation, development strength and speed; 6-10RM load training can make the muscles is bulky, strength endurance, but faster growth is not obvious; 10-15RM load training muscle augmentation is not obvious, but the power, speed and endurance are serviceable; 30RM load training muscles increase in capillaries, endurance, strength, speed, however. Visible-the load weight 10RM applies to increase muscle volume of fitness training.
2. the number of groups:
Come to think of it to exercise, and cook 2 to 3 groups, which in fact is a waste of time, not muscles grow. You must specifically take 60 to 90 minutes of time to focus on training a site, each action is 8 ~ 10 group can stimulate the muscles, the muscles need time to recover. Has been achieved to date, “muscles saturated saturation” to feel themselves, their appropriate standards is: acid, expansion, and stiff, strong, energetic, expansion, as well as muscular shape Robusta, etc. on the obvious.
3. long displacement:
Whether it be boating, horizontal push, push, bending and lifting, first place had to lower dumbbell to fully stretch muscles, cite it as far as possible. This article and “tight” and sometimes contradictory, the solution is quickly through the “lock” status. However, I do not deny that the great weight of moving half.
4. slow speed:
Slowly lifted, slowly down on muscle stimulation. In particular, at laying down dumbbell, to control the speed, do deformability exercise, can fully stimulate muscles. Many people overlook deformability exercises, dumbbell lift even completed tasks quickly dropped, wasted a great opportunity to increase muscle mass.
5. density:
”Density” refers to the two sets of rest time between only rest 1 minute or less known as high density. The rapidly increasing muscle mass, little rest, frequent stimulation of muscles. “Multiple sets of numbers” is based on a “high density”. Exercise, like war, was absorbed into training, not to think about something else.
6. cognitive consistent:
The work is subject to the muscles denervation of the density of concentrated attention to mobilize more muscle to participate in the work. Practicing an action, you should be conscious that ideas and actions consistent, that is, what what to train the muscles to work. For example: training vertical bend, bow eyes will use its own arms, see biceps brachii muscle contraction in slowly.
7. top contraction:
This is a practice using the muscles of the line is clear of a primary rule. It requires that when an action to do the most tense muscle contraction, maintaining the position of this kind most intense State of contraction, do static exercises, and then slowly return to the beginning of the action. I was feeling the most tense muscles, the number 1 to 6, and then down.
8. continuous tense:
Throughout the group maintain muscle sustained tension in the beginning or end of the action, don’t let it loose (not in the “lock” status), always achieve completely exhausted.
9. group room relax:
Every finished a set of actions that you want to stretch and relax. This can increase blood flow to the muscles, but also help to exclude deposits in the muscles in the waste and speed up muscle recovery, rapid supplementary nutrition.
10. more practice big muscle group:
More practice chest, back, waist and hip, large muscles of the legs, not only can make the body strong, and also to promote the growth of other muscles. Some people in order to put the arm exercises practiced rough, but instead of practicing other arm, it will make the biceps of the growth is very slow. Suggest you arrange some use large weight of large compound action exercises, such as the weight of the squat exercise, they can facilitate all other parts of the muscle growth. This is extremely important, sadly at least 90% of people do not have sufficient attention, so that you cannot achieve the desired effect. Therefore, in a training plan to arrange a hard pull, squat, horizontal push, push, cited in the up these five classic composite action.
11. training after eating protein:
In the training of 30 to 90 minutes, protein needs up to the peak, at which point additional protein works best. But don’t eat immediately after training, at least every 20 minutes.
12. rest 48 hours:
Local muscle training need to rest after a 48-72 hours to conduct the second training. If high intensity strength training, muscle twice training interval 72 hours is not enough, especially large muscle mass. However on the abdomen, abdominal muscles is different from other muscle groups, you must often be stimulating, practiced at least every week 4 times for about 15 minutes; selected three on your most effective exercise, only 3 groups and each group of 20-25 times do exhaustive; each set interval time to short, must not exceed 1 minute.
13. do not leave Ning light:
This is not a secret. Many beginner bodybuilders who attach particular importance to the weight and movement exercises, doesn’t care whether the action. Bodybuilding training effect not only depends on the weight of the weight and movement, but also by practicing muscles are directly affected by force and stimulated. If actions are not in place, deformation or to train the muscles do not or only partially force, training effect is not large, even out of the deviation. In fact, in all of the rule, the correctness of actions will always be the first important. Prefer to use the correct action to lift more weight, and do not use standard actions to lift heavier weights. Not complaining, but also don’t put the gym of ridicule in mind.
